5. Exercise

2x12 metre long mat

Starting position: stand at one end of the mat and face to the other end

1. step out forward into right floating stand, swing left leg backward and swing arms high up, swing left leg backward into arabesques (3 sec) swing arms at sides, arms held high, swing left leg backward into arabesques (3 sec), swing arms at sides, swing left leg while lifting torso, swing arms high up
2. step out forward, swing arms backward, keep arms low, swing right leg forward, arms held high, handstand, roll into squat forward, sit with legs wide apart, straddle wind hands support on the close legs to headstand round (3 sec), roll forward into supported tuck position, jump backward into push up, arise to the right into backward push up
3. lower hip, sit with legs straight wide apart , bend  torso forward and tuck ankles, roll backward to shoulder stand (3 sec), roll forward into squat with hands support, stretch knees with hands support on the ground, bend backward then roll  backward into straddle with hands support, bend backward then roll backward into knee seat, swing arms to sides
4. jump into squat, swing hands, keep hands low at chest level, jump with 90 degree angle turn to the left into straddle, swing right leg to the right, turn over on your hands to the right into straddle, swing hands to sides
5. 180 degree angle turn to the right, swing left leg to the left, turn over on your  hands into straddle, swing legs to sides at chest level, circle arms downward, jump then turn with 90 degree angle to the left or right, close legs into arch stand, lift on toes
6. 2-3 strides to flying forward roll into supported tuck position, jump, one and a half arm circle backward, swing arm to sides, land, base position